CrossFit JAK Elite – CrossFit

Warm Up

Warm-up (No Measure)

2 rounds:

200m Run

10 Dislocations

20 Band Pull-aparts

30sec SA OH Carry each arm

Skill

PUSH JERK tech & prep for wod

Metcon

Metcon (AMRAP – Reps)

PART 1

Round for round with a partner

AMRAP 18min

5 Push Jerk 60/40kg

7 TTB

9 Burpees

Rest approx 2min

PART 2

Round for round with a partner

AMRAP 10min

10 DB Snatch 22.5/15kg

30 Double Unders

EXTRAS

3 sets

15 GHD Hip extensions

15 V-Snaps